#MovementForModernLife + #MoveMoreLiveMore

BUILD COURAGE AND RESILIENCE FOR LIFE'S CHALLENGES

The word courage comes from the French word for heart and building courage in yoga is about developing our inner strength by changing our ‘heartset’. When recovering from a period of high stress when life has knocked us for six or from illness we can find our physical strength has drained and what was once second nature can feel difficult and frustrating. Our emotional and mental reserves may also feel depleted as challenges and illness can alter the view we had of ourselves and our body and we can end up feeling fearful. Our yoga practice can support us to develop physical, emotional, mental and spiritual courage to face our fears and build our strength as we recover our sense of self and of health. This course is perfect for:

Supporting recovery from illness

Suitable for cancer survivors

Life's challenges

Periods of stress

Building courage and resilience

Recovering from unexpected life changes

Calming and centering

#MovementForModernLife + #MoveMoreLiveMore

BUILD COURAGE AND RESILIENCE FOR LIFE'S CHALLENGES

The word courage comes from the French word for heart and building courage in yoga is about developing our inner strength by changing our ‘heartset’. When recovering from a period of high stress when life has knocked us for six or from illness we can find our physical strength has drained and what was once second nature can feel difficult and frustrating. Our emotional and mental reserves may also feel depleted as challenges and illness can alter the view we had of ourselves and our body and we can end up feeling fearful. Our yoga practice can support us to develop physical, emotional, mental and spiritual courage to face our fears and build our strength as we recover our sense of self and of health. This course is perfect for:

Supporting recovery from illness

Suitable for cancer survivors

Life's challenges

Periods of stress

Building courage and resilience

Recovering from unexpected life changes

Calming and centering

Illness and stress changes our relationship with our bodies and yoga can aid our recovery both emotionally and physically by supporting us to find self-love again as well as offering a practical boost to our immune system and our lymphatic system. Twists support us in cleansing our systems and bringing fresh blood and oxygen to our organs. Our physical practice can challenge us to open our hearts and help us to conquer our fear. Fear is a natural part of being human, hard-wired into our nervous system but yoga can support us to learn how to negotiate and manage our challenges and not allow them to define us. The way we meet ourselves on the mat, move mindfully, the way we pace and steady ourselves, going only as far as we know we can; the way we learn to play our edge and not become attached to the outcomes all help us build resilience off the mat and to face our challenges with presence and equanimity. We encourage a sense of calm to return as our nervous system is soothed and we allow for healing to take place. It is important however as we build our courage to do so with an attitude of kindness and an awareness of how we are treating ourselves. This series will give you the tools you need to both challenge yourself and help you to face challenge and conquer your fears whilst releasing tension and helping you to find your equilibrium again.

WHAT SHOULD YOU EXPECT?

This series comprises of accessible classes with a focus on restoring equilibrium, encouraging lymphatic flow and inviting a sense of peace. We want this challenge to support you in building resilience and we would encourage you to practice at your pace and for your own well-being. We have included yoga classes you can do from your bed for the days when you aren’t able to get up, a cancer survivors series which is gentle but will help you to build your strength and is by no means limited to those with cancer but will benefit anyone recovering from illness. We have included classes that are very gentle to help you explore your range of motion after illness and ones that will help build your strength gradually. If you are going through a period of illness or are early in your recovery, we would encourage you to practice the first three classes of the series which will support your recovery and well-being.

TAKE CARE

Please only practice to the extent you find comfortable and consult with a medical professional before undertaking this course. Take rest as often as you need. We recommend the Guided Relaxation class for days on which you don't feel strong enough to undertake a physical practice. Building your courage does not require you to experience pain or to push through before you are ready.

WHAT ARE YOU WAITING FOR?

Why not challenge a friend or loved one to join you? We want you to feel supported: Join our Movers' Facebook Group and let us know how you get on during the challenge and share your journey with us on social media using #MovementForModernLife + #MoveMoreLiveMore.

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Your Classes

Step1

Gentle Bed Exercise

19:07 | Barbara Gallani

A yoga sequence designed to be done in bed. Ideal if you are low on energy, recovering from illness or injury, but you want a gentle, relaxing practice which is also strengthening. Using somatics to gently strengthen the legs, you will need a rolled up blanket.

More Gentle Bed Exercises

08:04 | Barbara Gallani

A class especially created for lying in bed. Perfect if you're not feeling well, or have long-term illness or fatigue. These gentle strengthening exercises, using Somatic techniques, are ideal for very gently strengthening the body, whilst not exerting much energy. You can do these exercises in bed - you will need a rolled up blanket.

Chair-based Yoga for Lymphatic Flow

27:05 | Barbara Gallani

A chair-based class accessible to all, to stimulate lymphatic flow. This sequence is ideal for those recovering from a cold or flu or illness or injury, or if you have a sedentary life or those who are recovering from surgery (especially following breast cancer). Working with twists and mobilising the ankles, as lymphatic flow can be associated with stiff joints.

Chair and Wall Yoga for Limited Movement and Seniors

11:12 | Barbara Gallani

Some variations of classic yoga poses using the wall and a chair. Ideal for those with a limited range of movement or for seniors to enjoy yoga poses. An exploration of tadasana, forward bend, cobra, a twist and Warrior 1 modified and supported for those recovering from illness or injury, those with limited movement or for seniors.

Cancer Survivors (1): Lymphatic Flow

26:01 | Barbara Gallani

The focus of this session is to stimulate lymphatic flow through slow movements of the arms and legs and gentle twists, in combination with deep and regular breathing. As the lymphatic system as no organ to pump the lymph around the body, it is important to use movement and breathing to keep the immune system active.

Cancer Survivors (2): Joint Mobilisation

26:52 | Barbara Gallani

Gentle movement benefits people affected by cancer by reducing some side effects of chemotherapy and radiotherapy, which often include joint stiffness. The sequences in this session aim to mobilise every joint in the body starting from the toes, feet and ankles and moving gradually up to bring gentle and soothing movement into the hips, spine, shoulders and hands.

Cancer Survivors (3): Strengthening the Body

31:33 | Barbara Gallani

The sequences in this session aim to strengthen the body through micro-movements and mindful leg and arm lifts using the support of the floor throughout. This is a grounding session which will allow you to deeply connect with your body while bringing strength to the muscles weakened by treatment or inactivity. This class is also great for those recovering from any bout of sickness or 'flu as your body gently gets its strength back.

Cancer Survivors (4): Range of Movement

24:39 | Barbara Gallani

This session allows you to connect with your body and to explore gently and mindfully your range of movement following surgery or cancer treatment. The sequences focus on stabilising the shoulders and finding space in the front and back of the body while feeling grounded and supported.

Chair-Modified Sun Salutations

07:48 | Lizzie Reumont

A fantastic yoga sequence for the less mobile. Ideal for seniors, for those with leg or torso injuries, or those recovering from surgeries - or simply those of us who love to learn how to modify poses. This sun salutation sequence is practiced with a chair at the front of the mat to offer support.

Chair and Limited Mobility Yoga Sequence - Flexion & Extension

04:17 | Lizzie Reumont

We all are in flexion or extension, just we don't know it! This sequence is great at getting you back to your centre, at helping with your balance. Great for when you're in a chair, or at work, also demonstrated standing, this sequence will be brilliant for those recovering from illness, surgery, seniors and if you just want to return to your centre gently.

Self Care Warming Flow

42:00 | Mollie McClelland Morris

Any time you want to take care of yourself, take this easy to follow sequence. Body taps and brushing give way to gentle repetitive moves that encourage every muscle to warm and open. Mindfully paced, sweet and kind, Mollie's class is suitable for most bodies. Ends with a gorgeous long relaxation. You may like to have a blanket ready if it's chilly.

Rebalance Yourself

24:24 | Joo Teoh

A gentle sequence to calm and rebalance your emotions after a stressful time. There are times when we can be knocked off our centre, maybe something as simple as someone has said something that has shocked us, or we are needing to rebalance after grief. This mixture of calming yoga, qi-gong and breath-work practices will calms and quieten your jangled nerves after a shock or stressful moment. These rebalancing classes are gentle and many poses may be done in a chair.

Transforming Stress: Mindfulness Meditation

13:08 | Toby Ouvry

A beautiful, short mindfulness exercise on how to transform stress, anxiety and fear into something positive. A really useful mindfulness class with techniques to take into daily life to transform stressful feelings through actions.

Guided Relaxation

08:23 | Bridget Woods-Kramer

This is a guided relaxation in Savasana (Corpse Pose). You may want to use this lovely long savasana at the end of any of our longer, more dynamic classes to help you to let go and cultivate compassion towards yourself and others. Also a beautiful relaxation for anytime you need to be de-stressed and chilled out.

Solar Channel Breathing

01:59 | Sri Dharma Mittra

The perfect technique for whenever you need courage. Solar Channel Breathing could be your saviour in many situations from going to the dentist to meeting your new boss. A great technique to add to your toolbox.